7 exercises
1: Crunch
On inspiration, slowly raise the upper body until the shoulder blades come off the floor. At the top, exhale.
Quantity: 3 sets of 20 times.
2: Twist
On inspiration, we begin to slowly twist in the upper body, trying to move in a vertical plane - on exhalation we return to and. n. Do not use weights so as not to make the waist thicker.
Quantity: 2 sets of 15 times for each side.
Important! Do not strain the neck muscles. Loin should not be torn off the floor
3: lowering the legs to the sides
After inhaling, lower the legs to the side as you exhale, leaving the shoulder blades pressed to the floor. On inspiration, return to I.P. Repeat the same to the other side.
Option: Perform this exercise with the ball sandwiched between the feet.
Quantity: 2 sets of 15 times in each direction.
4: reverse twisting
As you exhale, tighten your abdominal muscles and raise your legs, and then tear your pelvis off the floor and rise as high as possible. Having reached the highest degree of tension of the press, take a breath and slowly return to and. P.
Quantity: 2 sets of 15 times.
5: Raising the pelvis with the ball
Take a breath, then exhaling slowly, raise the pelvis, bending the body to a right angle, and roll the ball forward a little. On inspiration, return to and. P.
Quantity: 2 sets of 15 times.
Important! not to fall from the ball - strain all muscles
6: Planck
Hold and. p. for 30 seconds.
Quantity: 3 times, with each approach, increase the time by 15 seconds.
Important! Watch your breath, don't hold it
7: leg kick
As you inhale, lift your right leg up, almost parallel to the floor. The back should remain perfectly straight. As you exhale, return to and. n. Change legs.
Quantity: 2 sets of 20 times with each foot.
Important! Do not bend, swing should be a straight leg.
We also read:
- Stretch marks on the stomach after childbirth: how to remove them at home and using hardware cosmetology – https://mom.htgetrid.com/en/posle-rodov-dlya-mamyi/rastyazhki-na-zhivote-posle-rodov.html
- How to lose weight quickly after childbirth during breastfeeding: Nutrition plus a Unique Technique – https://mom.htgetrid.com/en/posle-rodov-dlya-mamyi/kak-pohudet-posle-rodov-kormyashhey-mame.html
- Post-partum rehabilitation exercises - 14 simple exercises – https://mom.htgetrid.com/en/posle-rodov-dlya-mamyi/vosstanovitelnaya-gimnastika-posle-rodov-14-prostyih-uprazhneniy.html
- Lose Weight After Childbirth - Fundamental Tips – https://mom.htgetrid.com/en/posle-rodov-dlya-mamyi/hudeem-posle-rodov-osnovopolagayushhie-sovetyi.html
Video
I also had a big belly after childbirth and I was helped to get in shape proper nutrition and daily abdominal exercises. Girls, download the press necessarily.
Exercise actually helps to remove everything that childbirth has left behind. And here the main thing is not to be lazy, do exercises every day. So, success!
Download only the press will not be effective, because it does not help, and I was convinced of this from my own experience. Need and diet and twist the hoop is also necessary.
It’s been six months since my birth and you know, I still have a big belly .. I hope that with the help of your tips I can get rid of my stomach ..
For me, a flat stomach is now a dream that I have not yet achieved .. I hope that soon my stomach will be smaller. And then for more than a year I can’t get in shape.
I can’t completely get rid of the abdomen. I still can’t achieve a flat and beautiful one. I need special diets to constantly disappear in the fitness club. But so far I don’t have the time or energy